Complete Guide to Spring Produce + Recipes and Tips!
With Spring upon us, we look forward to longer days, warmer weather, and a time to experience renewal and a fresh sense of “life” all around us, which is much-needed right now. During this season of rejuvenation, it’s an opportune time to allow fresh healthy spring foods to crowd out unhealthy food and habits and let the brightness lift us up!
I always love and appreciate fresh spring produce after months of heavier winter meals. Now's the time for colorful, flavor-packed produce-strawberries, asparagus, greens, and much more to brighten up our meals. And, eating seasonally is a great way to get the freshest, most flavorful produce while saving money too, as in-season produce is always cheaper.
Now, what do you do with these fresh finds? Put all of these festive fruits and vegetables to work.
To help you, I’ve created a guide with the top seasonal Spring fruits and vegetables, tips on how to use them, and easy, healthy recipes to make with each one. Make the most of the selections at your farmer’s market, grocery store, or garden with this complete guide!
Strawberries
Strawberries don’t need much of an introduction! They are the early birds of berries, showing up at the start of the spring season. And, did you know strawberries are among the top five sources of antioxidant-rich fruit in the U.S? Plus, the polyphenols support out immune systems, and one small cup will get you enough vitamin C for the whole day.
Tip: To store, place in a single-layers between paper-towels in a container in the fridge. Also, I love stuffing a strawberry with a piece of dark chocolate for a healthy dessert. These gems are my favorite, plus, you can use code NURSINGYOURWAYTOWELLNESS for 15% off your order.
Try this recipe: https://www.loveandlemons.com/strawberry-quinoa-feta-salad/ and https://weelicious.com/strawberr-wee-fruit-leather-program/
Asparagus
Even though it’s available all year, asparagus is most delicious when enjoyed in season, during Spring, and is full of fiber, folate, vitamin K, folate, copper, and thiamin. While it’s generally recognized in its green version, it comes in four varieties: green, white, purple and wild. Purple is the most tender and sweet, while wild asparagus are the thinnest. They are delicate and crunchy and can be cooked in a variety of ways-grilled, steamed, or roasted. Roasting asparagus (and all kind of other vegetables) brings out its natural sweetness.
Tip: Break the asparagus spear in half. Where it naturally breaks is just right, and discard the end of the spear.
Try this recipe: https://www.skinnytaste.com/spring-asparagus-risotto/ and https://thedefineddish.com/asparagus-and-tomato-caprese-salad-with-burrata-and-herbs/
Radishes
Raw radishes add a sweet and spicy crunch to salads, tacos, and burgers. When cooked, they have a more savory flavor and less spice. They're a high-fiber snack and are also high in vitamin C, which makes them even more appealing if you're not a fan of citrus! Radishes are also detoxifiers: great at removing waste and toxins, are a natural diuretic and help treat urinary and kidney conditions, not to mention help fight cancer with compounds called Isothiocyanates that destroy cancer-causing substances! They’re commonly used in Ayurvedic and Chinese medicine. P.S watermelon radishes are extra beautiful!
Tip: Radishes store well, just remove the greens, dry thoroughly and store in airtight container in the fridge. They can be sliced kept whole for crudite, julienned for salads, or thinly sliced for baking.
Try this recipe: https://www.myrecipes.com/recipe/lemon-garlic-shrimp-radish-green-bean-quinoa
Scallions and Leeks
Leeks are milder than onions and have such a pleasant taste and aroma and are great sautéed or braised. They do get pretty dirty, so make sure you soak them and clean them well!
Onions are a year-round crop, but spring onions are best in the earlier months-the ones with long green stems and white bulbs that are just barely thicker than the ends of the stems. They’re pretty mild, and they’re especially great for people with a FODMAPs sensitivity, because most can still eat the green stems even if they can’t eat the white bulbs.
Tip: Grow scallions on your counter buy placing the root end in a small glass with water and watch it re-grow! (This can also be done with romaine and celery, too.)
Try this recipe: https://www.marthastewart.com/274312/leek-recipes?slide=3226b7e7-70cd-416a-9781-1ae28d08d261#3226b7e7-70cd-416a-9781-1ae28d08d261
Apricots
You can get apricots at any time of year, but for the best fresh ones you’ll want to grab them now. In the late spring and early summer, apricots are at their sweetest and most flavorful, so take advantage!
Tip: Dice apricots and make a fresh salsa to spoon onto fish; or grill apricot halves, fill with small scoop of ice cream or frozen coconut whipped cream, and sprinkle with crushed roasted pecans.
Try this recipe: https://reciperunner.com/grilled-apricots-brie-prosciutto-honey/ and https://www.delish.com/cooking/g1665/apricot-recipes/?slide=2
Spinach and Greens
Spinach may be on your plate and in your smoothies (if you’re my client this is definately the case!) year round, but it’s officially in season now. This superfood is high in iron, vitamin K and is also an excellent source of fiber, calcium, and much more. Plus, it's super versatile and affordable.
Spring greens are one of the earliest-growing spring veggies. Arugula is loved for its peppery flavor, in a simple salad with shaved parmesan and lemon, or on top of pizza. Another: dandelion greens are actually a weed with a bitter flavor that many enjoy sautéed or braised.
Tip: Keep spinach in the original bag or plastic container and make sure it is completely dry. Store in the crisper drawer of your fridge and wash just prior to use. Add a few handfuls of spinach to almost any meal for added vitamins and nutrients that you'll hardly taste, such as smoothies, stirfry and soups.
Try this recipe: https://www.lecremedelacrumb.com/berry-pistachio-spinach-salad-with-berry-vinaigrette and my refreshing Spa Smoothie https://www.nursingyourwaytowellness.com/blog-posts/my-favorite-spa-smoothie
Peas
Peas are a sure sign of spring and are loaded with protein, fiber, vitamins C and K, and are anti-inflammatory. Sugar Snap Peas and Snow Peas are super easy to grow and taste great right off the vine.
Tip: Look for peas whose pods are firm, velvety, smooth. feel full and are a medium green color. Peas are best cooked as soon as possible after being picked!
Try this recipe: https://www.bonappetit.com/recipe/sugar-snap-salad and https://www.delish.com/cooking/g25/spring-pea-recipes/?slide=24
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>>> I’d love to hear from you! Let me know what your favorite Spring fruit or veggie is! And, when you make these recipes be sure to tag me @Nursingyourwaytowellness (so I can share your creations) and tell me what you and your family think of them!
